Friday, February 25, 2011
Thursday, February 24, 2011
I've been featured!
Hey everyone! I've been featured as a guest blogger on WHOA Momma!! The series is titled "This is how I do it" and features working/blogging mom's talking about how they handle it all. Check it out!
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| Click the picture to go to the post! |
Wednesday, February 23, 2011
10 Random Things About Me
These are always fun! I see a lot of bloggers do lists like these in their blogs and I always enjoy reading them myself. So, I thought I'd give it a try too!
10 Random Things About Me:
1) I’m double jointed in my thumb on my left hand. Weird.
2) I worked at Disneyland for 6 years. I met all of my best friends while working at the park and I’m the only one of my friends who didn’t marry someone who was also Disney.
3) My best friend in HS married my first “real” boyfriend. It was totally cool – by then we were all really good friends!
4) I’m friends with almost all of my ex-boyfriends, except for 1. We all follow each other on Facebook.
5) I’ve been into fitness since I can remember! Maybe because I’m a child of the 80’s and that’s when the fitness craze really hit, but I was very much into leg warmers, head bands, Get In Shape Girl, Jane Fonda (her workouts on both VHS and record, yes, she had a workout on a record) and Mousercize (a morning workout on Disney Channel, they’ve SO got to bring that back!)
6) Going off of #5 – I was a chubby kid. The summer between 5th & 6th grade I joined Jenny Craig with my Mom and lost a ton of weight, grew taller and lost even more weight. I didn’t hit that starting weight again until I was a Sophomore in High School. You can read about it more here: http://coachkarimoore.blogspot.com/2010/05/my-why-why-i-am-so-passionate-about.html
7) I grew up on a Harley Davidson motorcycle. My dad and his brothers all had motorcycles – my Uncle Shorty’s (a family nickname) nickname (yeah, I know, a nickname for someone who has a nickname, funny!) was Harley.
8) My parent’s house, specifically my room, is/was haunted. I remember getting ready for a date once and, while looking into the mirror, seeing a picture, which I normally keep on a shelf, fly from one end of my closet to the other. Yeah, I didn’t pick that picture back up for awhile. Side note: the relationship that came from that date was the relationship from hell…maybe the ghost was trying to tell me something??
9) This is a 2-parter: A) I started cheering at age 8, and cheered until I was 18. I stopped in college because I was totally spent and didn’t feel like I had it in me to do it anymore. B) I was a competitive cheerleader in High School. This was before All-Star teams were on every corner, before the term “All-Star” was popular. In fact, we had to explain it as “it’s like club soccer for cheer”; no one knew what it meant! I loved every second of it!
10) The first group fitness class I taught BOMBED! Seriously! I taught the same 8 counts (which were totally boring, 4 punches moving up, 2 jacks back) for about 15 mins! I had my notes, came totally prepared, but when I looked at my notes I honestly could not recognize my own handwritting, it looked like foreign language to me. People walked out - it was horrifying!
10 Random Things About Me:
1) I’m double jointed in my thumb on my left hand. Weird.
2) I worked at Disneyland for 6 years. I met all of my best friends while working at the park and I’m the only one of my friends who didn’t marry someone who was also Disney.
3) My best friend in HS married my first “real” boyfriend. It was totally cool – by then we were all really good friends!
4) I’m friends with almost all of my ex-boyfriends, except for 1. We all follow each other on Facebook.
5) I’ve been into fitness since I can remember! Maybe because I’m a child of the 80’s and that’s when the fitness craze really hit, but I was very much into leg warmers, head bands, Get In Shape Girl, Jane Fonda (her workouts on both VHS and record, yes, she had a workout on a record) and Mousercize (a morning workout on Disney Channel, they’ve SO got to bring that back!)
6) Going off of #5 – I was a chubby kid. The summer between 5th & 6th grade I joined Jenny Craig with my Mom and lost a ton of weight, grew taller and lost even more weight. I didn’t hit that starting weight again until I was a Sophomore in High School. You can read about it more here: http://coachkarimoore.blogspot.com/2010/05/my-why-why-i-am-so-passionate-about.html
7) I grew up on a Harley Davidson motorcycle. My dad and his brothers all had motorcycles – my Uncle Shorty’s (a family nickname) nickname (yeah, I know, a nickname for someone who has a nickname, funny!) was Harley.
8) My parent’s house, specifically my room, is/was haunted. I remember getting ready for a date once and, while looking into the mirror, seeing a picture, which I normally keep on a shelf, fly from one end of my closet to the other. Yeah, I didn’t pick that picture back up for awhile. Side note: the relationship that came from that date was the relationship from hell…maybe the ghost was trying to tell me something??
9) This is a 2-parter: A) I started cheering at age 8, and cheered until I was 18. I stopped in college because I was totally spent and didn’t feel like I had it in me to do it anymore. B) I was a competitive cheerleader in High School. This was before All-Star teams were on every corner, before the term “All-Star” was popular. In fact, we had to explain it as “it’s like club soccer for cheer”; no one knew what it meant! I loved every second of it!
10) The first group fitness class I taught BOMBED! Seriously! I taught the same 8 counts (which were totally boring, 4 punches moving up, 2 jacks back) for about 15 mins! I had my notes, came totally prepared, but when I looked at my notes I honestly could not recognize my own handwritting, it looked like foreign language to me. People walked out - it was horrifying!
Tuesday, February 22, 2011
A little off topic...
Ok, so this is a little off topic (fitness wise) but something I need to chat about...my 4 month old baby is rolling BOTH WAYS!
Yay, you say! Boo, I say! Why? Well, that means he can't sleep swaddled any more, which means he wants to sleep on his tummy, which means I get NO sleep cause I'm worried about him. Ugh.
It also means that he has gone from sleeping through the night (which is 5 hours without waking) to waking multiple times because he's either 1) on his belly and going, "WTF, how'd I end up here?" or 2) hitting himself in the face with his arms and hands. What's a mom to do? BTW - I have the newest AngelCare monitor, breathable bumpers, have him sleeping in a Halo Sleep Sack and removed all blankets and stuffed animals/toys from his bed.
But, I'm also happy to report that he put himself to sleep last night totally by himself. YAY! He was having a hard time settling down last night and after trying all the "tricks" I know to get him to settle down, I put him down to see what he would do.
So, what'd he do? He rolled over to his tummy (ugh!), talked a little to himself and fell asleep. Of course, this could be a one time thing, and don't think I didn't go into his room to check on him, but I thought it was pretty cool that he put himself to sleep.
My baby is growing up so fast!
Monday, February 21, 2011
Diet Myths Debunked
The fact is, people did survive, and were—and are—still healthy without all the weird, scientifically suspect practices that people get tricked into. Nutrition is one of those fields that is inundated with quacks who will try to sell you the latest secret to weight loss.
A basic myth-spotting motto: If it sounds too good to be true—it is.
A basic myth-spotting motto: If it sounds too good to be true—it is.
Don’t Be Tricked
Here are some common diet myths that people futility follow in hopes of losing a few pounds.
- Eating late at night will cause you to gain weight - Eating late at night, or at any particular time of day, will not cause you to put on more weight than what is normal for what you ate and the activity you did. Weight gain occurs when you consume more calories than you expend, whether that occurs in the middle of the day, the morning or at night. However, in reality, people who eat a lot of food late at night tend to consume more calorie-dense foods and thus eat more calories—which can cause weight gain.
- You should eat each food group separately for optimal digestion - Your digestive system is made to handle more than one type of food at a time. It is true that carbohydrate, protein and fat are all digested by different mechanisms, but they can all work simultaneously. Keep in mind that few foods are purely carbs, purely protein or purely fat—so it doesn’t make sense that you can’t mix them.
- Low-carb/high-protein/no-fat diets are optimal for weight reduction - A type of diet consistently shown to cause weight loss is a low-fat diet. The key is that you have to eat fewer calories to lose weight, and fat has the most calories per gram, so it’s easiest to cut calories by trimming the fat. The Dietary Guidelines for Americans recommend 20 to 35% of dietary calories come from fat, 10 to 35% from protein, and 45 to 65% from carbohydrate. All of these macronutrients, as well as micronutrients (vitamins and minerals) are essential in the proper amounts for optimal health.
- Carbohydrates are bad for your health and cause weight gain, and therefore should be avoided - As far as weight loss goes, the proportion of macronutrients—carbs, fat and protein—consumed is not as important as the total caloric intake versus caloric expenditure. However, foods rich in fiber and protein tend to be the most filling, which in theory would lead to a reduced intake of food and calories compared to high-fat foods and low-fiber carbohydrates. From a heart-health perspective, the healthiest overall meal plan appears to be a Mediterranean-type eating plan, which is rich in fruits, vegetables, whole grains and omega-3 fatty acids from fish, and low in saturated fat, trans fat, sodium and added sugars.
- Skipping meals is a good way to lose weight - In theory, skipping one meal while keeping everything else in your diet the same will help you lose weight. But when you skip a meal, your eating pattern changes and you tend to overeat and overcompensate later—which will likely lead to weight gain.
- The number of meals eaten each day - Three square meals or five or six small meals—has a huge impact on weight management—Because weight control is achieved by balancing the number of calories consumed with the number burned, it doesn’t really matter if the calories come in the form of three large meals or five or six smaller ones. However, some people find that they’re better able to control their intake one way or the other. In the end, it’s a matter of preference.
- Grapefruit will speed up your metabolism - We’ve all heard of the grapefruit diet, the lemon juice diet and a number of other diets that focus on the “secret ingredient” or “magical compound” found in certain foods. Unfortunately, there is no magic bullet to weight loss. There is no food that will help you burn more calories. The only surefire way to speed up your metabolism is to exercise and build muscle.
- Rapid weight loss can be maintained - There are many diets out there that promise rapid weight loss, even 10 to 20 pounds in a week. This amount of weight loss is possible on extremely restrictive diets, but it can’t be maintained. A large portion of the weight lost on these types of diets is water and lean tissue, so the minute you get off the diet and go back to eating normally, you’ll gain the weight back—and probably more.
- You have to stop eating your favorite foods to lose weight - The most successful approach to weight loss and weight-loss maintenance is to make permanent lifestyle changes that include a healthful eating plan and ample physical activity. A “diet” is not the answer. A healthy lifestyle allows for all foods in moderation.
Thursday, February 17, 2011
10 Reasons Why Women Should Lift Weights
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
2. You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.
3. You Will Gain Strength Without Bulk.
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
4. You Decrease Your Risk Of Osteoporosis.
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.
5. You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.
6. You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
7. You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
8. You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
9. It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
10. You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
Wednesday, February 16, 2011
Beachbody in the news!
CNBC reported on Beachbody's successful new business model that incentivizes their customers, called Coaches, to get better results and turn their results into profit. Full article reprinted below.
Beachbody Grows Exponentially Thanks To Network Marketing
By: Darren Rovell, CNBC Sports Business Reporter
There are not many companies these days that can do $400 million in sales and remain relatively anonymous.
Yet Beachbody, a private company, grossed nearly as much as Groupon did last year and very few people talk about the robust engine that is behind exercise workout programs like P90X®, INSANITY® and Turbo Jam®.
Under the leadership of co-founder Jon Congdon and Carl Daikeler, the company has developed a business model that seems to be Teflon, turning successful converts of its programs into network marketers who ensure that the brands flourish.
Many multi-level marketing companies are based on building a network of sellers and distributors getting rewarded based on the size of their network.
Most often, the people who have gotten in on the ground floor reap the greatest benefits while those late to the game struggle to make money.
What makes Beachbody's network of distributors, called coaches, so successful is that these people have done the programs and are often in incredible shape. Their testimonial and therefore their business relies on how good they look, not whether they tell friends that a certain superfruit drink helps them have more energy or cures their stomach problems. It seems like, more often than not, network marketing thrives on results which can't be verified, but if my fat friend shows up with a six-pack, I'll be more likely to believe he was doing an intense workout program.
Since starting the network marketing program three and half years ago, Beachbody now has 51,000 coaches who take a cut of videos and nutritional products they sell. Beachbody coaches sell $1 million worth of nutritional shakes under the brand's Shakeology® name a week. And it's not cheap at around $120 for a month worth of servings. "We could have built this company's sales a lot faster at retail by selling at Walmart and Target," Daikeler said. "But selling it through direct television (infomercials) and through our network works better for us."
Daikeler says that his coaches serve as walking billboards and salespeople who want to help their family and friends by helping them lose weight through the company's exercise programs. This is unlike many other multi-level marketing companies that solely rely on building a network to make more money. And Daikeler doesn't have to pay for testimonials, a common practice in the infomercial business space he plays in.
"The standard network marketing doesn't work with our model," Daikeler said. "This is not a ponzi scheme where if you're the last one in, you don't have a chance to do well."
While the average lifespan of a multi-level marketer is three months, Daikeler says his coaches remain in the system an average of 18 months. It's why he's confident that by the end of 2011, there will be 150,000 coaches.
"We don't promise it will replace your every day job," Daikeler said. "That has been the case with about 1,000 of our coaches. But what it does for others is it keeps them in shape. In order to continue to have credibility selling, you need to continue to keep up. And so, it allows the people who want to fight obesity, to be motivated by the fact that they have skin in the game."
By continuing to have more and more videos – P90X led to a harder workout, INSANITY, and that program is leading to The Asylum, which will come out in a few weeks – I don't see Beachbody slowing down any time soon. And the non-traditional, more patient route of using those converted to the brand by really using it is a smart approach that I think will pay off nicely down the road.
Monday, February 14, 2011
Here come the sickies!
Man....we got hit with a case of the sickies, BIG TIME! Started with my almost 6 year old daughter complaining of an ear ache last Monday - she ended up with ANOTHER ear infection (she has reoccurring ear infections and has had 2 sets of tubes, possibly a 3rd set in the future). She was prescribed a medication that tastes like CRAP, seriously! *side note, why would they do that? don't they know we're trying to give this medicine to little kids? you'd think they'd make everything taste like strawberry! ok, rant over* It was a struggle to get her to take it. After throwing it up twice we said FORGET IT, and I took her BACK to the Dr's office today for a new prescription *another side note - the new prescription is yummy, thankyouverymuch!*BTW- on top of her reoccurring ear infections, she's also allergic to Penicillin, oy vey, which means no yummy/pink Amoxcillin for her.
My 4 month old son also had a case of the sickies with green snot everywhere! It was even coming out of his tear ducts, poor dude! So, he's on a prescription and eye drops.
So in 1 week, I've taken kids to the Drs a total of 3 times with 4 different co-pays. Fun times - NOT!
This unexpected virus has put a huge damper on my new exercise routine - I was on a great roll! Between wiping snot and getting sick myself, there's been NO TIME for working out, even late at night, which is my usual workout time.
My last workout was last Wednesday night - it's now the following Monday night. So, I'm taking the advice of one Mr. Tony Horton and taking a week off. I'll restart again where I left off Thursday night. This pushes my 90-day goal back by 1 week, but it's well worth it to assure that both me and my family are all happy and healthy again.
And, it was a hard lesson learned - life will sometimes get in the way of a well laid-out plan. You just gotta roll with it, baby!
Wednesday, February 9, 2011
"I'm on this crazy 3-day diet!"
Whenever the words "Crazy" and "Diet" are in the same sentence, my ears perk up!
"What kind of diet?" I ask. She goes on to tell me about this super restrictive diet that lasts 3 days long where for 1 meal she'll have a piece of toast and a hard boiled egg. Seriously? Red flag #1.
She then proceeds to tell me how her and her husband do this "diet" once a week. Seriously? Red flag #2. And that she's always hungry. She also mentions that she's always grumpy and has a headache.
Um, yea!!!
I explained to her that I wasn't trying to pry, but that her "diet" isn't very healthy for her. I broke it down for her:
1) By restricting your body of the calories it needs your body will go into "starvation" mode and will hold on to the very few calories you're giving it, thus giving you the reverse affect you're looking for by restricting the calories in the first place!
2) In order to lose weight, you need to eat! Strange concept, I know (sarcasm!), but your want your body to be a fat burning machine. Therefore, you've got to get your metabolism working in over drive. One way to do that is by eating every 2.5-3 hrs. This way your metabolism is continuously working AND you won't have those nasty side affects of your previous "diet" of always being hungry, grumpy and having a headache.
3) Stop eating 3 hrs before going to bed. Your last "meal" of the day should be no more than 3 hrs before going to bed. Why? Because, by the time you go to bed, the goal is for your body to have burned off all the calories you've consumed during the day so that it can only rely on burning fat while you sleep. Brilliant!
"Great Info!" she tells me. I say "Thanks!" pay for my breakfast of egg whites and turkey sausage and head on my way.
So, today I go to get my breakfast (because it's cheaper and quicker to get it from the cafe, I know the ingredients they use are wholesome and they have healthy food options for me to choose from, that's why!) and she tells me she's ditched her diet. "What you said made a lot of sense yesterday, and I'm tired of feeling the way I do. I'm going to take your advice. Thank you!"
"You're Welcome!"
Monday, February 7, 2011
Should you train your abdominal muscles every day?
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| "Bicycles" are some of the best abdominal exercise you can do |
As with any resistance training exercise, you ideally want the last few repetitions to be difficult to complete.
Performed correctly, 10 to 25 repetitions for one to three sets of abdominal exercises provide a more than adequate training stimulus. If you can perform more than 25 repetitions of an abdominal exercise, you are most likely performing the repetitions too rapidly or with improper form.
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| Abdominal exercises on a Stability Ball |
You can increase the challenge and intensity of abdominal exercises by using added resistance, moving more slowly or performing the exercises on a slant board or exercise ball so that your head is at a lower elevation than your legs.
-Source: ACE Fitness
Thursday, February 3, 2011
Wednesday, February 2, 2011
Spousal Support
Do you have the support of your Spouse during your fitness transformation? Chalene Johnson offers her 5 tips on Spousal Support.
Spousal Support
Married 11 years, I know firsthand the importance of a supportive spouse. Even if your partner’s healthy resolve leaves much to be desired, with the right approach you can find the support you need and improve your partnership in the process. Consider variations on these four phrases when cultivating the interpersonal support you need to reach your health and fitness goals and bring you closer in the process.
1. “I couldn’t do this without you!”: Let your partner know how important their help and support is to you. Everyone wants to feel needed. There’s nothing more important to your relationship than helping the other person feel like THEY are the center of your universe. Be careful that you don’t spend too much time gushing about all the new people or the new lifestyle you’re discovering. Make your partner understand that that he/she is always most important. Feeling better about yourself happens when you make other people feel important and needed and nowhere is that more important than with your significant other.
2. “Want to go for a walk with me?” Even if the likelihood of it happening is slim, frequently invite your partner to join you on a walk, a swim, bike ride or a fitness class. Let him or her to pick the workout and you might just get a ‘yes’. Ask often and ask with the intent to spend more time together, not to “change” their habits, even if ultimately that’s what happens. If Sunday morning tradition has been coffee, donuts and the paper, try establishing some new ones. No one wants to feel judged or told what to do. Make sure your first priority is spending time together and that fitness become something you share.
3. “Thank you!”: Express your appreciation for even the smallest gesture that helps you to reach your goal, even if it’s just re-arranging their schedule so you can get to your workouts. Thank your partner for not tempting you with a trip to 31 Flavors, or by eating the one food you can’t resist (mine is those pink frosted animal cookies with the little tiny sprinkles) in front of you. Rather than dismissing compliments, thank your partner for noticing even the slightest change. Regularly remind your significant other how much you appreciate their help.
4. “Wanna get busy?”: Even if your partner doesn’t yet share your healthy resolve, you both profit from your commitment. Communicate the mutual benefits of fitness, including improved energy, a boost in self-esteem, a better mood, a tighter body, lower cholesterol, a boost in stamina, better health and yes, better sex!
5. “Let’s make a deal.”: Don’t expect your partner to abruptly change his/her dining habits because you are. No one likes to be forced into doing something. Most of us need to do things on our own terms and when “we” are ready. So, make a deal. Offer to do something nice (or naughty) in exchange for his/her promise to “eat in” for the next 10 days - 30 days..whatever it takes. In exchange for going on a nice long walk with you, promise to assume one of his or her normal household responsibilities.
-Chalene Johnson
Spousal Support
Married 11 years, I know firsthand the importance of a supportive spouse. Even if your partner’s healthy resolve leaves much to be desired, with the right approach you can find the support you need and improve your partnership in the process. Consider variations on these four phrases when cultivating the interpersonal support you need to reach your health and fitness goals and bring you closer in the process.
1. “I couldn’t do this without you!”: Let your partner know how important their help and support is to you. Everyone wants to feel needed. There’s nothing more important to your relationship than helping the other person feel like THEY are the center of your universe. Be careful that you don’t spend too much time gushing about all the new people or the new lifestyle you’re discovering. Make your partner understand that that he/she is always most important. Feeling better about yourself happens when you make other people feel important and needed and nowhere is that more important than with your significant other.
2. “Want to go for a walk with me?” Even if the likelihood of it happening is slim, frequently invite your partner to join you on a walk, a swim, bike ride or a fitness class. Let him or her to pick the workout and you might just get a ‘yes’. Ask often and ask with the intent to spend more time together, not to “change” their habits, even if ultimately that’s what happens. If Sunday morning tradition has been coffee, donuts and the paper, try establishing some new ones. No one wants to feel judged or told what to do. Make sure your first priority is spending time together and that fitness become something you share.
3. “Thank you!”: Express your appreciation for even the smallest gesture that helps you to reach your goal, even if it’s just re-arranging their schedule so you can get to your workouts. Thank your partner for not tempting you with a trip to 31 Flavors, or by eating the one food you can’t resist (mine is those pink frosted animal cookies with the little tiny sprinkles) in front of you. Rather than dismissing compliments, thank your partner for noticing even the slightest change. Regularly remind your significant other how much you appreciate their help.
4. “Wanna get busy?”: Even if your partner doesn’t yet share your healthy resolve, you both profit from your commitment. Communicate the mutual benefits of fitness, including improved energy, a boost in self-esteem, a better mood, a tighter body, lower cholesterol, a boost in stamina, better health and yes, better sex!
5. “Let’s make a deal.”: Don’t expect your partner to abruptly change his/her dining habits because you are. No one likes to be forced into doing something. Most of us need to do things on our own terms and when “we” are ready. So, make a deal. Offer to do something nice (or naughty) in exchange for his/her promise to “eat in” for the next 10 days - 30 days..whatever it takes. In exchange for going on a nice long walk with you, promise to assume one of his or her normal household responsibilities.
-Chalene Johnson
Tuesday, February 1, 2011
8 Workout Mistakes You Probably Make
When it comes to working out, getting to the gym on a regular basis is only half the battle. The other half? Making the most of your time while you're there. By paying closer attention to your form, routine, nutrition and more, you’ll be better able to achieve your fitness goals, not to mention avoid injury and weight-loss plateaus. Read on to make sure you're not committing any common fitness flubs, and if you are, learn how to fix them.
Mistake #1: Not Eating Enough
Keeping yourself properly fueled is vital to a successful workout. Yvonne Castañeda, group exercise manager and private trainer for The Sports Club/LA in Miami, says that many times, when first embarking on a weight-loss journey, her clients skimp on meals. “Working out with little to no food in your system is like embarking on a 300-mile road trip with only a quarter-tank of gas,” she says. “Too often we make the mistake of thinking fewer calories will lead to optimal weight loss. But being properly fueled is essential to making the most of your training.”
Solution: Eat a well-balanced snack that involves proteins and carbohydrates at least two hours before you hit the gym.
Mistake #2: Not Resting Enough
Chris Sims, a private trainer at The Sports Club/LA in Miami, emphasizes the importance of rest. He says not resting or working out too hard can be a very dangerous mistake. “Overdoing this healthy outlet can be detrimental to your overall health," he says. "Working out seven days a week or even twice a day isn’t good for you—your body has to reach recovery mode in order to repair the muscles and help them develop.” If you overuse your muscles, you risk injury, loss of appetite and fatigue.
Solution: Simple—get some rest! Working out three to four times a week is definitely sufficient when trying to meet your goals. On the days you don’t exercise, if you still want to be active, take the kids to the park, walk the dog or work in the garden. You can also maintain a healthy mindset by cooking nutritious meals for yourself.
Mistake #3: Not Incorporating Resistance Training
You might be intimidated by those huge weight machines and dumbbells, but next time you hit the gym just for the treadmill, reconsider. The benefits of resistance training are endless, Castañeda explains: “Resistance training helps build muscle, which in turn promotes fat burn, leading to a lower body fat percentage in the long run.” In addition to cardio, strength and resistance training are essential to getting in shape.
Solution: Don't be afraid to approach a trainer. That's what they're there for! He or she can demonstrate how to use the equipment and also discuss how to incorporate those types of workouts into your fitness plan two to three times per week.
Mistake #4: Slacking on Technique and Form
Many people have trouble figuring out the correct way to perform strength-training exercises. "It’s imperative to be smart when approaching a new fitness regimen that includes lifting weights over your head and pushing weight off your chest. You want to avoid injury at all costs,” Castañeda says. In addition, proper form is the key to making your workout effective.
Solution: If you don’t work out with a personal trainer, feel free to ask them questions while you’re at the gym. Find out how many sets, reps and rests between sets you need. Trainers can also give you feedback on your form. Another great source is the Internet—"you can discover information on technique, form and effectiveness of different exercises for your body type,” Castañeda notes.
Mistake #5: Not Varying the Types of Workouts
We’re all guilty of falling into a routine. While working out is a healthy habit to have, not mixing up the number of reps and types of exercises is no good. "Sticking to the same routine for more than six weeks will cause your body to hit a plateau and you’ll no longer see the changes you saw at the beginning of your program. Your body, believe it or not, likes to be shocked, and putting it through new and challenging exercises is the best way to surprise it and wake it up,” Castañeda says.
Solution: Make sure you vary frequency, intensity and repetitions. Another great way to get the most out of your workout is to try new things. Check out your gym’s schedule for cardio and strength-training classes that strike your fancy, and take advantage of exercise DVDs as well as websites, like Exercise TV.
Mistake #6: Setting Unrealistic Goals
Come the new year, it’s easy to think those holiday pounds will just melt away in two or three months, or that you’ll be able to run a half marathon in a couple of weeks. However, setting goals with big results in little time can quickly lead to disappointment. “Sometimes it takes years to put on a significant amount of weight and other times the weight can creep up on you in a matter of months. But when it comes to losing, it doesn’t come off quite as easily nor as quickly,” Sims says.
Solution: When crafting your workout plan, set goals that are attainable and realistic. "This way there’s a better chance you won’t give up and won’t be disappointed,” says Sims.
Mistake # 7: Not Stretching
You’ve probably heard how important warming up and cooling down is, but the most important part of both is stretching. Castañeda notes that it’s vital to reward your body after a workout by stretching for at least 10 minutes to prevent soreness and promote recovery and repair. “Not stretching after your workout may cause uncomfortable soreness and impingements—consequences that will hinder the effectiveness of your next workout,” she says.
Solution: Yoga is one of the easiest ways to incorporate stretching into your fitness program. “The poses will help you release a significant amount of tension in your muscles and will help you feel more relaxed," Castañeda says.
Mistake #8: Not Completely Focusing on Your Workout
It’s so easy to get distracted and bring work, family and other stresses with you to the gym. But Castañeda and Sims both emphasize the drawbacks of not concentrating on your workout. “Physiologically speaking, the force production in your muscles is not as great when you’re not thinking about the actual muscles and what they are meant to be doing,” Castañeda says. Not only is unplugging important for a successful workout, but it's also a great way to unwind from everything else going on.
Solution: Leave your worries in the locker room and “simply allow yourself five minutes to hit the ‘reset' button," suggests Castañeda. To clear your head before a workout, "sit down, close your eyes and breathe in and out for a few minutes. This will calm the central nervous system and promote overall relaxation, which in turn will allow you to dive into your workout and feel great,” she adds.
-By Olivia Putnal, Woman's Day
Mistake #1: Not Eating Enough
Keeping yourself properly fueled is vital to a successful workout. Yvonne Castañeda, group exercise manager and private trainer for The Sports Club/LA in Miami, says that many times, when first embarking on a weight-loss journey, her clients skimp on meals. “Working out with little to no food in your system is like embarking on a 300-mile road trip with only a quarter-tank of gas,” she says. “Too often we make the mistake of thinking fewer calories will lead to optimal weight loss. But being properly fueled is essential to making the most of your training.”
Solution: Eat a well-balanced snack that involves proteins and carbohydrates at least two hours before you hit the gym.
Mistake #2: Not Resting Enough
Chris Sims, a private trainer at The Sports Club/LA in Miami, emphasizes the importance of rest. He says not resting or working out too hard can be a very dangerous mistake. “Overdoing this healthy outlet can be detrimental to your overall health," he says. "Working out seven days a week or even twice a day isn’t good for you—your body has to reach recovery mode in order to repair the muscles and help them develop.” If you overuse your muscles, you risk injury, loss of appetite and fatigue.
Solution: Simple—get some rest! Working out three to four times a week is definitely sufficient when trying to meet your goals. On the days you don’t exercise, if you still want to be active, take the kids to the park, walk the dog or work in the garden. You can also maintain a healthy mindset by cooking nutritious meals for yourself.
Mistake #3: Not Incorporating Resistance Training
You might be intimidated by those huge weight machines and dumbbells, but next time you hit the gym just for the treadmill, reconsider. The benefits of resistance training are endless, Castañeda explains: “Resistance training helps build muscle, which in turn promotes fat burn, leading to a lower body fat percentage in the long run.” In addition to cardio, strength and resistance training are essential to getting in shape.
Solution: Don't be afraid to approach a trainer. That's what they're there for! He or she can demonstrate how to use the equipment and also discuss how to incorporate those types of workouts into your fitness plan two to three times per week.
Mistake #4: Slacking on Technique and Form
Many people have trouble figuring out the correct way to perform strength-training exercises. "It’s imperative to be smart when approaching a new fitness regimen that includes lifting weights over your head and pushing weight off your chest. You want to avoid injury at all costs,” Castañeda says. In addition, proper form is the key to making your workout effective.
Solution: If you don’t work out with a personal trainer, feel free to ask them questions while you’re at the gym. Find out how many sets, reps and rests between sets you need. Trainers can also give you feedback on your form. Another great source is the Internet—"you can discover information on technique, form and effectiveness of different exercises for your body type,” Castañeda notes.
Mistake #5: Not Varying the Types of Workouts
We’re all guilty of falling into a routine. While working out is a healthy habit to have, not mixing up the number of reps and types of exercises is no good. "Sticking to the same routine for more than six weeks will cause your body to hit a plateau and you’ll no longer see the changes you saw at the beginning of your program. Your body, believe it or not, likes to be shocked, and putting it through new and challenging exercises is the best way to surprise it and wake it up,” Castañeda says.
Solution: Make sure you vary frequency, intensity and repetitions. Another great way to get the most out of your workout is to try new things. Check out your gym’s schedule for cardio and strength-training classes that strike your fancy, and take advantage of exercise DVDs as well as websites, like Exercise TV.
Mistake #6: Setting Unrealistic Goals
Come the new year, it’s easy to think those holiday pounds will just melt away in two or three months, or that you’ll be able to run a half marathon in a couple of weeks. However, setting goals with big results in little time can quickly lead to disappointment. “Sometimes it takes years to put on a significant amount of weight and other times the weight can creep up on you in a matter of months. But when it comes to losing, it doesn’t come off quite as easily nor as quickly,” Sims says.
Solution: When crafting your workout plan, set goals that are attainable and realistic. "This way there’s a better chance you won’t give up and won’t be disappointed,” says Sims.
Mistake # 7: Not Stretching
You’ve probably heard how important warming up and cooling down is, but the most important part of both is stretching. Castañeda notes that it’s vital to reward your body after a workout by stretching for at least 10 minutes to prevent soreness and promote recovery and repair. “Not stretching after your workout may cause uncomfortable soreness and impingements—consequences that will hinder the effectiveness of your next workout,” she says.
Solution: Yoga is one of the easiest ways to incorporate stretching into your fitness program. “The poses will help you release a significant amount of tension in your muscles and will help you feel more relaxed," Castañeda says.
Mistake #8: Not Completely Focusing on Your Workout
It’s so easy to get distracted and bring work, family and other stresses with you to the gym. But Castañeda and Sims both emphasize the drawbacks of not concentrating on your workout. “Physiologically speaking, the force production in your muscles is not as great when you’re not thinking about the actual muscles and what they are meant to be doing,” Castañeda says. Not only is unplugging important for a successful workout, but it's also a great way to unwind from everything else going on.
Solution: Leave your worries in the locker room and “simply allow yourself five minutes to hit the ‘reset' button," suggests Castañeda. To clear your head before a workout, "sit down, close your eyes and breathe in and out for a few minutes. This will calm the central nervous system and promote overall relaxation, which in turn will allow you to dive into your workout and feel great,” she adds.
-By Olivia Putnal, Woman's Day
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